Sports nutrition: key to sports performance
Area: Sports nutrition.
Date of publication: 08-08-2023.
What is sports nutrition?
Sports nutrition is a special approach derived from the science of nutrition that influences sports performance. It is designed to ensure that both competitive and amateur athletes, as well as individuals involved in sports, are properly nourished.
Its goal is to achieve maximum physical and athletic performance without compromising health. In addition, to ensure the optimal use of energy for the best long-term results.
In this field, precise nutrition principles are applied, appropriate and adapted to each sport, such as:
- Type of physical activity or training: endurance, strength or speed sports.
- Individual physical need: gain muscle mass, increase strength or improve physical endurance.
- Personal aspects: age, sex, height, weight, tastes, beliefs and environment. In addition, nutrient requirements through diet or supplements.
Sports nutrition can prevent deficiencies in the diet of athletes and improve their health.
What is it good for?
Every high-performance athlete or sports enthusiast should know about sports nutrition. This allows them to make informed decisions about their diet, stay healthy and reach their peak physical performance.
Adequate nutrition before, during and after training is essential to face the physical demands of sports practice and avoid negative consequences.
The benefits of proper sports nutrition include:
- Maintain an adequate state of health, despite the high physical demands of the sport.
- Optimize physical performance during training and competitions.
- Recover energy and reduce fatigue.
- Maintain an appropriate fluid intake .
- Encourage muscles to regenerate and increase in quantity and size.
- Maintain a balance in sodium levels in the body, especially during high intensity training sessions.
- Improve overall performance, to overcome any limits and achieve goals.
Who evaluates the state of sports nutrition?
It is recommended to consult a nutritionist with a specialty or master's degree in sports nutrition. This professional performs a complete and accurate examination, measures body composition and plans the necessary calories.
It also adjusts the intake of macronutrients (proteins, carbohydrates and fats) according to training times. In addition, it provides guidance on the adequate consumption of supplements, if required. All this, taking into account the physical conditions of the person and the physical exercise performed.
Sports physicians and nutritionists can also assist in individual examination and follow-up; however, the role of the sports nutritionist is vital.
How is the nutritional status of athletes assessed?
To evaluate the nutritional status of an athlete or people who practice sports, it is necessary to evaluate different elements.
Among these we have:
- Nutritional history: collect data on the type of food you eat, how much and how often you eat. Also the foods you prefer or reject, the presence of food allergy or intolerance, the sport you practice and the weekly training sessions. In addition, your physical and sporting objectives.
- Body composition analysis: evaluates how the weight is distributed in lean mass and fat mass. It also measures perimeters or circumferences, and the state of hydration in various parts of the body.
- Physical examination: nails, skin and hair are examined for vitamin, mineral or macronutrient deficiencies, or dehydration.
- Blood tests: these are requested by the sports physician to evaluate the nutritional status of the individual. The results obtained allow detecting deficiencies and taking appropriate measures through dietary adjustments or the use of supplements.
Some key nutritional markers detected are: hemoglobin, ferritin, red blood cell size, vitamin B12, albumin, transferrin, and others.
At Biuman, we offer a complete sports nutrition test that provides accurate data on your nutritional status no matter what type of athlete you are. This allows us to determine your daily needs and enhance performance.
In our consultation, we consider key aspects such as the amount of macronutrients, the total caloric calculation and the intake of vitamins and minerals. In addition, everything related to sports supplements before, during and after training. All this, to get the most out of each session.
Your progress and development in the sport you practice is our priority. Contact us through our channels to make an appointment or learn more.
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Sources:
Close, G. L., Kasper, A. M., Walsh, N. P., & Maughan, R. J. (2022). "Food First but Not Always Food Only": Recommendations for Using Dietary Supplements in Sport. International Journal of Sport Nutrition and Exercise Metabolism., 32(5), 371-386. https://doi.org/10.1123/ijsnem.2021-0335
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: Research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y
Rocha, A. (2020). Construction of the professional profile of the sports nutritionist. Anales Venezolanos de Nutrición, 33, 183-191.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise., 48(3), 543-568. https://doi.org/10.1249/MSS.0000000000000852
Recommended reading:
Dave, S. C., & Fisher, M. (2022). Relative energy deficiency in sport (RED - S). Current Problems in Pediatric and Adolescent Health Care., 52(8), 101242. https://doi.org/10.1016/j.cppeds.2022.101242
Jeukendrup, A. (2022). New position statement on Nutrition and Athletic Performance.. https://www.mysportscience.com/post/2016/04/02/new-position-statement-on-nutrition-and-athletic-performance
Mata, F., Valenzuela, P. L., Gimenez, J., Tur, C., Ferreria, D., Domínguez, R., Sanchez-Oliver, A. J., & Martínez Sanz, J. M. (2019). Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients, 11(5). https://doi.org/10.3390/nu11051084
